Main – CrossFit
Day 5 (No Measure)
Three Rounds of the above at 200M Row.
Then Coaches Choice.
Push Jerk (30 Minutes to work up to 1RM)
Push Jerk if you have a good overhead squat, or potential for one (Shoulders).
Split Jerk if you struggle with shoulders on OHS.
30 Minutes to a 1RM, from the Rack. Fast, fast, fast. Everything is fast.
6 Rounds Shoulders (Time)
10 Wall Balls (20#/14#)
10 Shoulder to Overhead 95#/65# (from the ground, no rack)
10 Box Jumps 24″/20″
RX + = 115#/85# and the wall ball must completely clear the target, so you can see the line underneath the ball (and it is 9′ for women for RX+)
Hit it all,